How to create a 1 week running training plan

It is often difficult to know how to create a running training plan. Running plans need to have the right balance between being realistic and challenging. Running is all about routine so creating a 1 week running plan will help you stick to a schedule.

England Athletics Virtual 5k champion Frank Baddick suggests these ideas to make your perfect 1 week running plan:

• Sessions such as half an hour to an hour of 1km floats, alternating 10k or half-marathon pace and/or 20seconds slower. Or similar with mile repeats.
• Shorter or more race-specific sessions such as tempo efforts mixed with hills or 800m to 2km repeats. Allow slightly more recovery to ensure the pace is fast.
• A strong Sunday run; getting and maintaining a strong aerobic foundation is key to me, irrespective of race distance. Plus, most non-session days include faster pace running (about a minute a mile slower than race pace).
• Aim for consistency, week on week, month on month. This is the biggest factor in how to make a running plan. It's not about each repetition or session but seeing the big picture around personal goals.

For more advice on how to create a running training plan visit our tips & advice page. We include some great exercise to use in your 1 week running plan.